Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Brussels Sprouts	Recommended Dietary Allowance
Energy	8.6% 249kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.2% 48.4g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	13.8% 9.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	5.8% 4.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.1g	g per day for Men 19-50 years
Fiber	18% 6.8g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	428% 386mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Brussels Sprouts	Recommended Dietary Allowance
Calcium	57% 572mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	277% 22mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	66.5% 1.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt versus 1 lb of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Brussels Sprouts:

• 1 lb of Raw Brussels Sprouts contains 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 11 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 22 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Brussels Sprouts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Brussels Sprouts:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 3 times more Calcium and 3.5 times more Iron than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.6 times more Copper, 2.9 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 16.9 times more Potassium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Brussels Sprouts contain similar levels of Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 1.4 times more Sugars than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 9 times more Omega 3, 2.5 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Brussels Sprouts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.